How to train injured | Best Gym In Brooklyn

Last week I gave you a vague run down on how we go about training with injuries. 

Yes, it is possible. So we have no excuse to miss out on any more training sessions for a bum knee or a bad shoulder. 

If you didn’t have a chance to take a look at the first installment just click here==>> CLICK  


He are some of the procedures I use to train myself as well as other injured members and clients of Krank Brooklyn. 

Just understand that we can basically have a 2 hours lecture for each one of these areas. I can include, how and why these injuries happen. Soft tissue work, mobilization and activation drills, sets and ideal reps, blah blah blah…

The best thing for you to do would be to seek out a professional that has an understanding of you're injury and can provide a detailed program to work around them. 


My goal with this post is to give you a very basic easy to understand template on how you can get in a workout while slightly injured RIGHT NOW.  


Disclaimer: this information is for entertainment purposes only! If you are injured or in pain, you should see your primary care physician, physical therapist, massage therapist or ART therapist before starting any training program. 



Let's start from the bottom up. 



sad feet 250x166 How to train injured | Best Gym In BrooklynAnkles/ feet and toes. 

No dynamic or high impact exercises. No jumping, leaping, skipping or anything remotely bouncy. Movements like squats, or lunge variations have to be tested and taken to a range of motion that doesn't cause any pain. Don’t be macho on this, if you feel anything, even faintly feel something stop. 

If you are going to attempt squatting be sure to keep the shins as vertical as possible to avoid any dorsi or plantar flexion. 

For lunge variations, place the foot on a soft surface, arex pad or use a suspension trainer to alleviate the pain so no pressure is applied to the injured area. 


Worst case scenario, NO lower body movements. Focus on the upper body and you may need to perform all upper body movements in the seated position to alivitate pressure on the ankles, feet and toes.





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Knee pain can come from a variety of different activities. Walking, jogging, sitting, jumping, not foam rolling, being over weight, just breathing. HA!! But honestly knee pain sucks. 

The best thing to do is test and see at what range of motion the pain occurs. Typically the knee is safest when the shin remains vertical.  

For the most part squatting, lunging, jumping, the movements that are ideal for burning fat are or may be out of the picture. But If we just modify how you are squatting we can avoid any potential pain or risk of making the situation worse. To get the squat without further injuring yourself you need coaching. 


However some other movements I use the are a Romanian deadlift, single leg reach and a kettlebell swing. With these movements, you will still be able to load the entire posterior chain without affecting the knees. 


These movements do not involve a ton of bend at the knee so most if not all of my members and clients can do them without any problems. 




Hips and shoulders



These two joints are tricky and require to work with a professional. The ball and socket joints are super mobile, and the causes of injuries can be limitless. 


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Work in a range of motion that doesn't hurt, don’t fight through pain. If you feel something stop. These joint are too complex and too many things can go wrong, so don't screw around. 



For the shoulders you want to stay away from most if not all pressing motions, like bench, overhead as well as any raises. Lateral and front raise may be out, as well. 

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For the most part you may be able to knock out some chin up’s, rows face pulls and most other pulling motions. Pull up’s (overhand grip) may be out the question, they put stress on the anterior portion of the shoulder, which is the most commonly injured area even if done correctly. 




For the hips, no deep squatting, dynamic or explosive movements such as leaps, bounds, jumps or kettlebell swings. I would focus on controlled, hip movements like hip thrusts, RDL’s reverse lunges with slight pauses. 


Again this is all general. So of these moments may not work for you your best bet is to seek out a professional that knows and has experience working with theses types of injuries. The hips and shoulders are very very tricky joints, don’t mess with them. 


Sorry, but that's the tip for those joints.  



Lower back


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No axial spinal loading or and shear stress. No weight that rests above or at the shoulders, also no bending over at the spine. (insert pics here)  Period. That means no barbell back squats, no barbell deadlifts and no overhead pressing. 




For the most part, you will be doing body weight, lower body movements and some horizontal pushing and pulling. For the upper body pushing and pulling movements you will be supported, like a bench press or chest supported row. 


You will, however, be going light on these movements. Often when the weight is too heavy we tend to compensate by throwing our whole body behind the exercise. I also have members do perform vertical pulling like lat pull downs, chin up’s and pull-ups. The weight will provide some traction that can decompress the spine. 


All in all when in doubt, opt for body weight exercises. 






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This pain commonly occurs with guys. Tons of bench pressing and bicep curls kill your elbows. Just about any pulling or pushing exercise will make it worse so stay away for a few days or even weeks. Just stick to lower body exercises, in most cases men need more lower body work. We're too busy working on our guns to remember to get it in.  

Squat variations, lunge variations, prowler work and sprints are your best option. 







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Wrist pain most commonly occurs with most pushing movements such as push ups. If you still want to get those movements in your workout try using some dumbs or a bar for your pushups to avoid hyperextension of the wrists.  



Barbell back squats and front squats may also cause pain. Use dumbbells or kettlebell to keep your wrists in a neutral position to elevate the pain.



Bottom line is injury's suck! 

But with the right guidance and technical know how you will still be able to get in a great training session even if aren't at 100%.

If you're struggling with injuries and need a little help understand the concepts laid out in this post just holler and I’ll show you exactly what to do. 


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Keep Moving, 
Dan Salazar 

Krank Brooklyn 
Strength and Conditioning
2 Prince St, 8th Floor
Brooklyn NY 11201 
347- 541-3181


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